C2B proge

4x
5 strict pull up
5-10 perhos c2b
- rest 1min

• eli molemmat liikkeet peräkkäin, tiukkojen leukojen jälkeen voi tulla tangosta alas mutta sit heti perään perhoset

800-1200m Jog @ easy pace
+
2 rounds
5/side Half-kneeling hip rotations
5/side Cossack squats, alt
5 Table top raises
10m A-skip/B-skip (both each round)
+
2 – 4 rounds
200m Run @ build pace each round
50m walk

WODLiiga klo 15:00

WARM UP + TECHNIQUE 10-15min

2-3rounds:
8+8x SINGLE LEG GTOH *plate
16x ALTERNATING T-PLANK
16x DEAD BUG with PLATE
10 step OH DUCK WALK

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TECHNIQUE:
10 x GOOD MORNING SQUAT

2+2+2+2+2 x
MUSCLE SNATCH +
SNATCH PUSH PRESS +
PRESSING SNATCH BALANCE +
HEAVING SNATCH BALANCE +
OHS

1+1+1+1 x
TALL SNATCH + SNATCH ABOVE KNEE + SNATCH BELOW KNEE + SNATCH

2+2+2+2+6+2 x
SHOULDER PRESS +
PUSH PRESS +
POWER JERK +
SQUAT JERK +
3+3 STEPPING JERK BALANCE *both side, rytmi taka-etu +
1+1 SPLIT JERK

1+1+1+1 x
TALL CLEAN + CLEAN ABOVE KNEE + CLEAN BELOW KNEE + CLEAN

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SNATCH
2x3@barbell, 3@up to 85% sn-%, rest btw sets 2min, *example up to 55-65-70-75-80-85%

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CLEAN + SPLIT JERK *split jerk in the second round to the other side
2x2x[1+1]@barbell, 1+1@up to 80%, 2x2x[1+1]@85% jerk-%, rest btw sets 2min, *example up to 55-65-70-75-80%

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CLEAN PULL *full foot
2@95-100-105%, jerk-%, rest btw sets 2min

30'AMRAP
1 wall walk
5/5 KB snatch @20/12kg
10 KB sumo DL high pull
15 abmat sit up
1' rest

For time

• 10 rounds each
• 7/10-calorie Assault bike

Rest

• 5 rounds each
• 30 wall-ball shots
• ♀ 14 lb
• ♂ 20 lb

For time

• 21 thrusters

• 12 rope climbs to 15 feet

• 15 thrusters

• 9 rope climbs to 15 feet

• 9 thrusters

• 6 rope climbs to 15 feet

• ♀ 75 lb

• ♂ 115 lb

-5x3 back squat @82.5%
build to heavy

For time

• Swim 100 meters
• Rest 1 minute

Intermediate option
7 rounds for time of
- Swim 100 meters
- Rest 2 minutes

Beginner option
7 rounds for time of
- Swim 50 meters
- Rest 2 minutes